Whole Body Circuit Work – 14 guys showed. Smalls from ATL! Summer humidity is waning. 

Warmup  

SSH 

Good morning 

Willie M H 

Imp walker  

Arm circles 

Mountain climber 

Slow merkins 

The Thang  

How it goes. Group is in teams of 3. One man starts as traveler, second does first stationary exercise, third does second stationary exercise. When traveler gets back, everyone shifts to next postion.  

Upper body. 2 cycles 

1. Travel (timekeeper)- Dragon Walk out, bear crawl w 3 merkins every 4 bear steps back 

1. Pull-ups/hanging rows while traveler is going out & hang while he’s coming back 

1. Overhead clap&seal clap AMRAP 

1 lap around the track 

Lower body (basketball court) – same method as above. 2 cycles 

1. Travel – lunge walk out and back 

1. Jump squat while traveler goes out &slow squat while he’s coming back 

1. Fire hydrant Left while traveler is going out, Right leg when he’s coming back. 

Core (lot)- same method as above 

1. Plank hold 2 min  

1. Ww 2  during first minute & hammer during second 

1. Superman whole two minutes 

Mary  

Flutter 

Heels to heaven  

Plank hold ring of fire- 5 count every man, 1 merkin in between 

COT- No prayer requests, the Bull and Friday prayer at King Park announced